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The Rock ‘s Hercules workout

by Stephen White

Program Description

Strength training and a full-body workout inspired by The Rock’s workout routine from the 2014 film Hercules. I did this old workout on one of the many workout apps I used and wanted to share it here.

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding, Powerlifting, Athletics, Olympic Weightlifting, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 27, 2025 05:24
  • Last Edited
    Jun 18, 2025 07:50

Summary

Unleash your inner strength with The Rock's Hercules Workout, a dynamic 9-week program designed to sculpt your body and build raw power. Committing to just four days a week, you'll tackle intense workouts focused on arms, back, and more, utilizing a full gym's worth of equipment. Each session combines high-volume supersets and targeted exercises to maximize muscle growth and endurance. Get ready to push your limits and transform your physique with this comprehensive training plan!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
4
12 reps
RPE 10
1B
Preacher Curl (Dumbbell)
4
12 reps
RPE 10
2
Bicep Curl (Barbell)
4
12 reps
RPE 10
3
Bicep Curl (Dumbbell)
4
12 reps
RPE 10
4
Tricep Rope Push Down (Cable)
4
12 reps
RPE 7.5
5
Tricep Pushdown (Cable)
4
12 reps
RPE 10
6
Tricep Extension (Cable)
4
12 reps
RPE 6
7
Dip (Bodyweight)
4
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
4
12 reps
RPE 10
1B
Preacher Curl (Dumbbell)
4
12 reps
RPE 10
2
Bicep Curl (Barbell)
4
12 reps
RPE 10
3
Bicep Curl (Dumbbell)
4
12 reps
RPE 10
4
Tricep Rope Push Down (Cable)
4
12 reps
RPE 7.5
5
Tricep Pushdown (Cable)
4
12 reps
RPE 10
6
Tricep Extension (Cable)
4
12 reps
RPE 6
7
Dip (Bodyweight)
4
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
4
12 reps
RPE 10
1B
Preacher Curl (Dumbbell)
4
12 reps
RPE 10
2
Bicep Curl (Barbell)
4
12 reps
RPE 10
3
Bicep Curl (Dumbbell)
4
12 reps
RPE 10
4
Tricep Rope Push Down (Cable)
4
12 reps
RPE 7.5
5
Tricep Pushdown (Cable)
4
12 reps
RPE 10
6
Tricep Extension (Cable)
4
12 reps
RPE 6
7
Dip (Bodyweight)
4
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
4
12 reps
RPE 10
1B
Preacher Curl (Dumbbell)
4
12 reps
RPE 10
2
Bicep Curl (Barbell)
4
12 reps
RPE 10
3
Bicep Curl (Dumbbell)
4
12 reps
RPE 10
4
Tricep Rope Push Down (Cable)
4
12 reps
RPE 7.5
5
Tricep Pushdown (Cable)
4
12 reps
RPE 10
6
Tricep Extension (Cable)
4
12 reps
RPE 6
7
Dip (Bodyweight)
4
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
4
12 reps
RPE 10
1B
Preacher Curl (Dumbbell)
4
12 reps
RPE 10
2
Bicep Curl (Barbell)
4
12 reps
RPE 10
3
Bicep Curl (Dumbbell)
4
12 reps
RPE 10
4
Tricep Rope Push Down (Cable)
4
12 reps
RPE 7.5
5
Tricep Pushdown (Cable)
4
12 reps
RPE 10
6
Tricep Extension (Cable)
4
12 reps
RPE 6
7
Dip (Bodyweight)
4
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
4
12 reps
RPE 10
1B
Preacher Curl (Dumbbell)
4
12 reps
RPE 10
2
Bicep Curl (Barbell)
4
12 reps
RPE 10
3
Bicep Curl (Dumbbell)
4
12 reps
RPE 10
4
Tricep Rope Push Down (Cable)
4
12 reps
RPE 7.5
5
Tricep Pushdown (Cable)
4
12 reps
RPE 10
6
Tricep Extension (Cable)
4
12 reps
RPE 6
7
Dip (Bodyweight)
4
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
4
12 reps
RPE 10
1B
Preacher Curl (Dumbbell)
4
12 reps
RPE 10
2
Bicep Curl (Barbell)
4
12 reps
RPE 10
3
Bicep Curl (Dumbbell)
4
12 reps
RPE 10
4
Tricep Rope Push Down (Cable)
4
12 reps
RPE 7.5
5
Tricep Pushdown (Cable)
4
12 reps
RPE 10
6
Tricep Extension (Cable)
4
12 reps
RPE 6
7
Dip (Bodyweight)
4
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
4
12 reps
RPE 10
1B
Preacher Curl (Dumbbell)
4
12 reps
RPE 10
2
Bicep Curl (Barbell)
4
12 reps
RPE 10
3
Bicep Curl (Dumbbell)
4
12 reps
RPE 10
4
Tricep Rope Push Down (Cable)
4
12 reps
RPE 7.5
5
Tricep Pushdown (Cable)
4
12 reps
RPE 10
6
Tricep Extension (Cable)
4
12 reps
RPE 6
7
Dip (Bodyweight)
4
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
4
12 reps
RPE 10
1B
Preacher Curl (Dumbbell)
4
12 reps
RPE 10
2
Bicep Curl (Barbell)
4
12 reps
RPE 10
3
Bicep Curl (Dumbbell)
4
12 reps
RPE 10
4
Tricep Rope Push Down (Cable)
4
12 reps
RPE 7.5
5
Tricep Pushdown (Cable)
4
12 reps
RPE 10
6
Tricep Extension (Cable)
4
12 reps
RPE 6
7
Dip (Bodyweight)
4
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
RPE 6-10
2
Single Arm Row (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6-10
RPE 6-10
RPE 6-10
3
Bent Over Row (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6-10
RPE 6-10
RPE 6-10
4
Lat Pulldown
3
12 reps
RPE 6-10
5
Seated Row (Cable)
3
12 reps
RPE 6-10
6A
Standing Pullover (Cable)
3
15 reps
RPE 6-10
6B
Single Arm High Row (Cable)
3
15 reps
RPE 6-10
7
Shrug (Dumbbell)
3
15 reps
RPE 6-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
RPE 6-10
2
Single Arm Row (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6-10
RPE 6-10
RPE 6-10
3
Bent Over Row (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6-10
RPE 6-10
RPE 6-10
4
Lat Pulldown
3
12 reps
RPE 6-10
5
Seated Row (Cable)
3
12 reps
RPE 6-10
6A
Standing Pullover (Cable)
3
15 reps
RPE 6-10
6B
Single Arm High Row (Cable)
3
15 reps
RPE 6-10
7
Shrug (Dumbbell)
3
15 reps
RPE 6-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
RPE 6-10
2
Single Arm Row (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6-10
RPE 6-10
RPE 6-10
3
Bent Over Row (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6-10
RPE 6-10
RPE 6-10
4
Lat Pulldown
3
12 reps
RPE 6-10
5
Seated Row (Cable)
3
12 reps
RPE 6-10
6A
Standing Pullover (Cable)
3
15 reps
RPE 6-10
6B
Single Arm High Row (Cable)
3
15 reps
RPE 6-10
7
Shrug (Dumbbell)
3
15 reps
RPE 6-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
RPE 6-10
2
Single Arm Row (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6-10
RPE 6-10
RPE 6-10
3
Bent Over Row (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6-10
RPE 6-10
RPE 6-10
4
Lat Pulldown
3
12 reps
RPE 6-10
5
Seated Row (Cable)
3
12 reps
RPE 6-10
6A
Standing Pullover (Cable)
3
15 reps
RPE 6-10
6B
Single Arm High Row (Cable)
3
15 reps
RPE 6-10
7
Shrug (Dumbbell)
3
15 reps
RPE 6-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
RPE 6-10
2
Single Arm Row (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6-10
RPE 6-10
RPE 6-10
3
Bent Over Row (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6-10
RPE 6-10
RPE 6-10
4
Lat Pulldown
3
12 reps
RPE 6-10
5
Seated Row (Cable)
3
12 reps
RPE 6-10
6A
Standing Pullover (Cable)
3
15 reps
RPE 6-10
6B
Single Arm High Row (Cable)
3
15 reps
RPE 6-10
7
Shrug (Dumbbell)
3
15 reps
RPE 6-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
RPE 6-10
2
Single Arm Row (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6-10
RPE 6-10
RPE 6-10
3
Bent Over Row (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6-10
RPE 6-10
RPE 6-10
4
Lat Pulldown
3
12 reps
RPE 6-10
5
Seated Row (Cable)
3
12 reps
RPE 6-10
6A
Standing Pullover (Cable)
3
15 reps
RPE 6-10
6B
Single Arm High Row (Cable)
3
15 reps
RPE 6-10
7
Shrug (Dumbbell)
3
15 reps
RPE 6-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
RPE 6-10
2
Single Arm Row (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6-10
RPE 6-10
RPE 6-10
3
Bent Over Row (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6-10
RPE 6-10
RPE 6-10
4
Lat Pulldown
3
12 reps
RPE 6-10
5
Seated Row (Cable)
3
12 reps
RPE 6-10
6A
Standing Pullover (Cable)
3
15 reps
RPE 6-10
6B
Single Arm High Row (Cable)
3
15 reps
RPE 6-10
7
Shrug (Dumbbell)
3
15 reps
RPE 6-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
RPE 6-10
2
Single Arm Row (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6-10
RPE 6-10
RPE 6-10
3
Bent Over Row (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6-10
RPE 6-10
RPE 6-10
4
Lat Pulldown
3
12 reps
RPE 6-10
5
Seated Row (Cable)
3
12 reps
RPE 6-10
6A
Standing Pullover (Cable)
3
15 reps
RPE 6-10
6B
Single Arm High Row (Cable)
3
15 reps
RPE 6-10
7
Shrug (Dumbbell)
3
15 reps
RPE 6-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
RPE 6-10
2
Single Arm Row (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6-10
RPE 6-10
RPE 6-10
3
Bent Over Row (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6-10
RPE 6-10
RPE 6-10
4
Lat Pulldown
3
12 reps
RPE 6-10
5
Seated Row (Cable)
3
12 reps
RPE 6-10
6A
Standing Pullover (Cable)
3
15 reps
RPE 6-10
6B
Single Arm High Row (Cable)
3
15 reps
RPE 6-10
7
Shrug (Dumbbell)
3
15 reps
RPE 6-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
2
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6-10
3
Lateral Raise (Dumbbell)
4
12 reps
RPE 6-10
4
One Arm Lateral Raise (Cable)
3
20 reps
RPE 10
5
Reverse Fly
4
12 reps
RPE 10
6
Lateral Raise (Cable)
4
10 reps
RPE 6-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
2
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6-10
3
Lateral Raise (Dumbbell)
4
12 reps
RPE 6-10
4
One Arm Lateral Raise (Cable)
3
20 reps
RPE 10
5
Reverse Fly
4
12 reps
RPE 10
6
Lateral Raise (Cable)
4
10 reps
RPE 6-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
2
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6-10
3
Lateral Raise (Dumbbell)
4
12 reps
RPE 6-10
4
One Arm Lateral Raise (Cable)
3
20 reps
RPE 10
5
Reverse Fly
4
12 reps
RPE 10
6
Lateral Raise (Cable)
4
10 reps
RPE 6-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
2
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6-10
3
Lateral Raise (Dumbbell)
4
12 reps
RPE 6-10
4
One Arm Lateral Raise (Cable)
3
20 reps
RPE 10
5
Reverse Fly
4
12 reps
RPE 10
6
Lateral Raise (Cable)
4
10 reps
RPE 6-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
2
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6-10
3
Lateral Raise (Dumbbell)
4
12 reps
RPE 6-10
4
One Arm Lateral Raise (Cable)
3
20 reps
RPE 10
5
Reverse Fly
4
12 reps
RPE 10
6
Lateral Raise (Cable)
4
10 reps
RPE 6-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
2
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6-10
3
Lateral Raise (Dumbbell)
4
12 reps
RPE 6-10
4
One Arm Lateral Raise (Cable)
3
20 reps
RPE 10
5
Reverse Fly
4
12 reps
RPE 10
6
Lateral Raise (Cable)
4
10 reps
RPE 6-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
2
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6-10
3
Lateral Raise (Dumbbell)
4
12 reps
RPE 6-10
4
One Arm Lateral Raise (Cable)
3
20 reps
RPE 10
5
Reverse Fly
4
12 reps
RPE 10
6
Lateral Raise (Cable)
4
10 reps
RPE 6-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
2
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6-10
3
Lateral Raise (Dumbbell)
4
12 reps
RPE 6-10
4
One Arm Lateral Raise (Cable)
3
20 reps
RPE 10
5
Reverse Fly
4
12 reps
RPE 10
6
Lateral Raise (Cable)
4
10 reps
RPE 6-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
2
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6-10
3
Lateral Raise (Dumbbell)
4
12 reps
RPE 6-10
4
One Arm Lateral Raise (Cable)
3
20 reps
RPE 10
5
Reverse Fly
4
12 reps
RPE 10
6
Lateral Raise (Cable)
4
10 reps
RPE 6-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
25 reps
RPE 10
2A
Leg Press
4
50 reps
RPE 10
2B
Lunge (Barbell)
4
50 reps
RPE 10
2C
Walking Lunge (Dumbbell)
4
40 reps
RPE 10
3
Hack Squat
4
20 reps
RPE 10
4
Romanian Deadlift (Barbell)
4
12 reps
RPE 10
5
Seated Hamstring Curl
4
12 reps
RPE 10
6A
Standing Calf Raise
5
75 reps
RPE 10
6B
Seated Calf Raise
5
50 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
25 reps
RPE 10
2A
Leg Press
4
50 reps
RPE 10
2B
Lunge (Barbell)
4
50 reps
RPE 10
2C
Walking Lunge (Dumbbell)
4
40 reps
RPE 10
3
Hack Squat
4
20 reps
RPE 10
4
Romanian Deadlift (Barbell)
4
12 reps
RPE 10
5
Seated Hamstring Curl
4
12 reps
RPE 10
6A
Standing Calf Raise
5
75 reps
RPE 10
6B
Seated Calf Raise
5
50 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
25 reps
RPE 10
2A
Leg Press
4
50 reps
RPE 10
2B
Lunge (Barbell)
4
50 reps
RPE 10
2C
Walking Lunge (Dumbbell)
4
40 reps
RPE 10
3
Hack Squat
4
20 reps
RPE 10
4
Romanian Deadlift (Barbell)
4
12 reps
RPE 10
5
Seated Hamstring Curl
4
12 reps
RPE 10
6A
Standing Calf Raise
5
75 reps
RPE 10
6B
Seated Calf Raise
5
50 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
25 reps
RPE 10
2A
Leg Press
4
50 reps
RPE 10
2B
Lunge (Barbell)
4
50 reps
RPE 10
2C
Walking Lunge (Dumbbell)
4
40 reps
RPE 10
3
Hack Squat
4
20 reps
RPE 10
4
Romanian Deadlift (Barbell)
4
12 reps
RPE 10
5
Seated Hamstring Curl
4
12 reps
RPE 10
6A
Standing Calf Raise
5
75 reps
RPE 10
6B
Seated Calf Raise
5
50 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
25 reps
RPE 10
2A
Leg Press
4
50 reps
RPE 10
2B
Lunge (Barbell)
4
50 reps
RPE 10
2C
Walking Lunge (Dumbbell)
4
40 reps
RPE 10
3
Hack Squat
4
20 reps
RPE 10
4
Romanian Deadlift (Barbell)
4
12 reps
RPE 10
5
Seated Hamstring Curl
4
12 reps
RPE 10
6A
Standing Calf Raise
5
75 reps
RPE 10
6B
Seated Calf Raise
5
50 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
25 reps
RPE 10
2A
Leg Press
4
50 reps
RPE 10
2B
Lunge (Barbell)
4
50 reps
RPE 10
2C
Walking Lunge (Dumbbell)
4
40 reps
RPE 10
3
Hack Squat
4
20 reps
RPE 10
4
Romanian Deadlift (Barbell)
4
12 reps
RPE 10
5
Seated Hamstring Curl
4
12 reps
RPE 10
6A
Standing Calf Raise
5
75 reps
RPE 10
6B
Seated Calf Raise
5
50 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
25 reps
RPE 10
2A
Leg Press
4
50 reps
RPE 10
2B
Lunge (Barbell)
4
50 reps
RPE 10
2C
Walking Lunge (Dumbbell)
4
40 reps
RPE 10
3
Hack Squat
4
20 reps
RPE 10
4
Romanian Deadlift (Barbell)
4
12 reps
RPE 10
5
Seated Hamstring Curl
4
12 reps
RPE 10
6A
Standing Calf Raise
5
75 reps
RPE 10
6B
Seated Calf Raise
5
50 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
25 reps
RPE 10
2A
Leg Press
4
50 reps
RPE 10
2B
Lunge (Barbell)
4
50 reps
RPE 10
2C
Walking Lunge (Dumbbell)
4
40 reps
RPE 10
3
Hack Squat
4
20 reps
RPE 10
4
Romanian Deadlift (Barbell)
4
12 reps
RPE 10
5
Seated Hamstring Curl
4
12 reps
RPE 10
6A
Standing Calf Raise
5
75 reps
RPE 10
6B
Seated Calf Raise
5
50 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
25 reps
RPE 10
2A
Leg Press
4
50 reps
RPE 10
2B
Lunge (Barbell)
4
50 reps
RPE 10
2C
Walking Lunge (Dumbbell)
4
40 reps
RPE 10
3
Hack Squat
4
20 reps
RPE 10
4
Romanian Deadlift (Barbell)
4
12 reps
RPE 10
5
Seated Hamstring Curl
4
12 reps
RPE 10
6A
Standing Calf Raise
5
75 reps
RPE 10
6B
Seated Calf Raise
5
50 reps
RPE 10
Week 1
1 / 9 Weeks
Day 1
1A
Preacher Curl (Barbell)
4 Sets
12 Reps
@10
1B
Preacher Curl (Dumbbell)
4 Sets
12 Reps
@10
2
Bicep Curl (Barbell)
4 Sets
12 Reps
@10
3
Bicep Curl (Dumbbell)
4 Sets
12 Reps
@10
4
Tricep Rope Push Down (Cable)
4 Sets
12 Reps
@7.5
5
Tricep Pushdown (Cable)
4 Sets
12 Reps
@10
6
Tricep Extension (Cable)
4 Sets
12 Reps
@6
7
Dip (Bodyweight)
4 Sets
@10
Day 2
1
Pull-Up (Bodyweight)
4 Sets
@6-10
2
Single Arm Row (Dumbbell)
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
@6-10
@6-10
@6-10
3
Bent Over Row (Dumbbell)
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
@6-10
@6-10
@6-10
4
Lat Pulldown
3 Sets
12 Reps
@6-10
5
Seated Row (Cable)
3 Sets
12 Reps
@6-10
6A
Standing Pullover (Cable)
3 Sets
15 Reps
@6-10
6B
Single Arm High Row (Cable)
3 Sets
15 Reps
@6-10
7
Shrug (Dumbbell)
3 Sets
15 Reps
@6-10
Day 3
1
Shoulder Press (Plate Loaded)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
@10
@10
@10
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@6-10
3
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@6-10
4
One Arm Lateral Raise (Cable)
3 Sets
20 Reps
@10
5
Reverse Fly
4 Sets
12 Reps
@10
6
Lateral Raise (Cable)
4 Sets
10 Reps
@6-10
Day 4
1
Leg Extension
4 Sets
25 Reps
@10
2A
Leg Press
4 Sets
50 Reps
@10
2B
Lunge (Barbell)
4 Sets
50 Reps
@10
2C
Walking Lunge (Dumbbell)
4 Sets
40 Reps
@10
3
Hack Squat
4 Sets
20 Reps
@10
4
Romanian Deadlift (Barbell)
4 Sets
12 Reps
@10
5
Seated Hamstring Curl
4 Sets
12 Reps
@10
6A
Standing Calf Raise
5 Sets
75 Reps
@10
6B
Seated Calf Raise
5 Sets
50 Reps
@10